Training Week Ending February 20, 2005

Goal learn orientation ( distanee travel in real world doing non moter
gas driven vessels) compass, ruler ....and hit the trails in u.s.a..in
future... no job no money......50 year old X painter
2 y 3 m 2 w 4 days no job check unemployment. zero zippo nada a thing.
p.s. to forge i.r.s.people. stop sending bills. all ready told the
cops. and learn not to bold letters and spell right. and send in letter
heads.jerks........

sun-16 miles
m-ice storm
tu-27 miles
w-13 miles
th-15 miles
f- off abbs v.c.r tapes.
sat- 28 miles
sun feb 20

total for week=99 miles
total for year= 453+99=552 miles
51 days÷552=10.823529 10.8 a day.

bike probes. zero
derailer and cables freeze and fill in snow and ice. carry oil with
bikes.
warm water at car wash losens up.
picking up 10 ¢ cans to take to store for $ and food. Back pack and mt
bike and racer bike. all seasons all weather year round.

irs not at real fault......jerks maybe one day you show your ugly selfs.
cowards. be on roads picking up 10 ¢ cans. like the s.u.v.
cares...one day I be in country......
Lowtuc

SwStudio said:

Greetings, rec.runners! Please tell us about your training
week and goals.

For better or worse, I've caught up on my mileage this week. (15 under last
week, 15 over this week)

Mon mod run 13.5 miles @ 7:53
Tue am beach run 5 miles
pm club run 4.85 miles @ 6:48
Wed easy run 9.6 miles @ 8:50
Thu Minishant/carrick hill 8 miles (36min up, 30 min down)
Fri easy run 6.5 miles @ 7:50
Sat National XC (Irvine) 7.5 miles @ 7:30
Sun easy run 9.6 miles @7:43 + swim 1km

Total for week: 64.5
year:344

Goals: Still hoping for a sub 1:30 in the Inverness 1/2. Much less
confident about a 3:15 in London though, marathons are just too easy to
screw up. Having read the Badwater report, the WHW 95 miler should be a
piece of p*ss.

Tim

SwStudio said:

Greetings, rec.runners! Please tell us about your training
week and goals.

goals: more miles, more sleep, less stress; learn vi. Upcoming races: 5k
Feb 26; 15k Mar 12; marathon April 18.

M: AM 6mi (9:24) / PM 40min stairstepper (4.46mi), 20min elliptical (2.38mi)
T: AM 7mi (9:13) / PM 40min stairstepper (4.6mi)
W: 5mi incl 1200,800,400,200 w/200 rest between items
R: AM 11.25mi (8:54) / PM 40min stairmaster (4.6mi)
F: 6mi (9:30)
Sa: 10mi incl slightly hilly 10k (43:34, 7F, 1F40, not a PR but not a PW
either)
Su: 18mi (8:06), felt so good I must not have raced hard enough yesterday

total: 63.25 miles running, 13.66 miles stairstepper, 2.38 miles elliptical

good week all

Karen

--
live! vicariously!

joe positive said:

Sa: 10mi incl slightly hilly 10k (43:34, 7F, 1F40, not a PR but not a PW
either)

oops, make that 2F40, for anyone who's reading. Wishful thinking on my
part :-)

--
live! vicariously!

This is the debut of my overkill, php-mysql-apache web based log. This is
the weekly summary page. It keeps track of lots of other info of varying
degrees of uselessness and obsessiveness...

I'm having to baby my rt. ankle, which is getting better (calcaneo-cuboid
sprain). I'm taping it before working out, which really helps. Did half a
speed workout on Thurs. I should probably take a week off, but, well, you
know the story...
Week beginning Sunday, February 13, 2005

Sun 6.5 01:01 (09:23/mile) Recovery 1140' climb 131 avg HR
Slogged up, felt great at the end.
Mon 8.0 01:07 (08:25/mile) Recovery 700' climb
PR by 2 minutes! Took it easy on hills.
Tue 2.4 00:21 (08:45/mile) Recovery 240' climb 128 avg HR
4.8 00:42 (08:47/mile) Lact. Thresh 1220' climb 149 avg HR
Got up 1:30 faster than last week.
4.3 00:36 (08:22/mile) Recovery 180' climb
Wed 8.0 01:10 (08:52/mile) Recovery 700' climb 133 avg HR
Thu 10.0 01:30 (09:00/mile) Speed Work 0' climb 154 avg HR
2.5 mi easy, 6 x 440@90, 4.5 mi easy.
Ankle almost 100%, but backed off from doing 10 just in case.
Fri 6.5 00:56 (08:36/mile) Recovery 0' climb
Sat 12.0 02:00 (10:00/mile) Long Run 3000' climb 145 avg HR
Pouring rain, wind, hands too cold, cut short at 4000' el.
Ankle hurt on way down, so I just jogged in. Avg 145hr on climb.

Totals: 62.5 miles 9h 24m 34s (09:01/mile) 7180/ 7160' climb/descent

"joe positive" <[email hidden]> wrote

Quoted message said:

Sa: 10mi incl slightly hilly 10k (43:34, 7F, 1F40, not a PR but not a PW
either)
Su: 18mi (8:06), felt so good I must not have raced hard enough yesterday

I've noticed that same thing, that I run pretty well the day after an
un-tapered 10k. Monday is another story though.... :-)

-- Dan

Dan Stumpus said:

This is the debut of my overkill, php-mysql-apache web based log. This is
the weekly summary page. It keeps track of lots of other info of varying
degrees of uselessness and obsessiveness...

I'm having to baby my rt. ankle, which is getting better (calcaneo-cuboid
sprain). I'm taping it before working out, which really helps.

Sorry to hear about your ankle. But delighted to hear about your
php-mysql-apache running log. Did you put it together yourself? By day
I'm a SQL Server DBA (and complete child-of-MS), but during the 2 or 3
minutes of free time I have in the evening I try to learn about all the
stuff that's installed on this here linux box, like php, mysql, and apache.

Karen

--
live! vicariously!

I have decided to do the complete opposite of what I've was threatening to
do last Sunday.  That is I have decided to ditch the cycling and
concentrate on running.

Felt strong in my tempo run on Saturday.  This was the first time I've
actually done a tempo run.

No pain in my tibia all week until today.  Not a lot, but enough to remind
me it's still there.

Monday:
pm) 5.25 miles - easy/medium

Tuesday:
pm) 6.5 miles in total, 6 x ~800m w/60sec jog rec, 4 x 100m sprints - hard

Wednesday:
am) 5.75 miles - easy
pm) 7.75 miles - easy/medium

Thursday:
am) 5.75 miles - easy
pm) 8 miles - easy/medium

Friday:
am) 5.65 miles - easy
pm) 8.25 miles - easy

Saturday:
pm) 8.5 miles in total, including 5.5mile tempo run in 31:06, hillyish -
medium/hard (easy on the downhills)

Sunday:
pm) 8.6 miles - easy

Total run: 70 miles

--
Brian Wakem

Goal: May 29 marathon

m: 13 e
t: 13.25 e-m
w: 13.25 e
t: 13.25 e
f: 13.25 e-m
s: 13.25 e
s: 17.8 m-mp

week: 97 km

Good training all,

Bernard

SwStudio said:

Greetings, rec.runners! Please tell us about your training
week and goals.

cheers,
--
David (in Hamilton, ON)
www.allfalldown.org
www.absolutelyaccurate.com

Goal: Cutback week. 8 weeks to Boston.

Mon: 4.2 easy
Tue: 8
Wed: 6 easy
Thu: 11 w/7 @ HM pace (6:35-6:40)
Fri: 10
Sat: 5 easy
Sun: 15.1 w/6x0:30 strides, 1:00 recoveries, last 2 miles

Total 59.4 miles.

--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

If you're going through hell, keep going. --Winston Churchill

Quoted message said:

Sa: 10mi incl slightly hilly 10k (43:34, 7F, 2F40, not a PR but not a PW
either)

Congrats on the AG placing! And good luck with the ongoing training --
I'm happy to see you're doing well.

--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

If you're going through hell, keep going. --Winston Churchill

Leafing through rec.running, I read a message from
[email hidden] of 19 Feb 2005:

Quoted message said:

Greetings, rec.runners! Please tell us about your training week and
goals.

Mon 0.00 rest
Tue 7.00 aerobic
Wed 8.12 VO2 - 3 up, 5 x 2:30 @ 5k pace w/90 sec recovery jog, 2 down
Thu 5.00 easy
Fri 10.20 long run pace
Sat 6.01 aerobic
Sun 15.00 med long
------------------------
Wk 51
Yr 407

Week 10 of 18-week training program for Boston, week 4 of 5-week lactate
threshold phase. This week was a relatively easy week. Next week it's
back up to 63 miles with a 22 mile long run.

Finally got the Asics 2100s from RRS. Ran Saturday and Sunday in them.
They felt a little bit larger than the Brooks GTS5. Initially, it felt
like there was more cushioning in them than the GTS5. They are an ounce
heavier. So they'll probably be good for long runs, but not so much for
the shorter, faster paced training runs.

Racing Goals:

Tune-up races for Boston

3/5/05 Chattahoochee Roadrunners 10K, Atlanta GA
3/19/05 Leprechaun Road Race 10K, Dublin GA
4/2/05 Chickamauga Chase 15K, Chickamauga, GA

4/18/05 Boston Marathon, Boston MA

Have a great week rec.runners.

Phil M.

--
"What counts in battle is what you do once the pain sets in." -John
Short, South African coach.

Leafing through rec.running, I read a message from
[email hidden] of 20 Feb 2005:

Quoted message said:

goals: more miles, more sleep, less stress; learn vi.

I assume you are referring to the UNIX visual editor. It does take some
practice. In my last job I used it a lot. We had some Sun Solaris
workstations. Haven't used it in a few years though. I leave that to the
UNIX jocks.

Quoted message said:

Sa: 10mi incl slightly hilly 10k (43:34, 7F, 1F40, not a PR but not a
PW either)

First female 40 and you're not satisfied? ;-)

Phil M.

Leafing through rec.running, I read a message from [email hidden]
of 20 Feb 2005:

Quoted message said:

joe positive wrote:

Quoted message said:

oops, make that 2F40, for anyone who's reading. Wishful thinking on my
part :-)

Still pretty good. ;-)

Phil M.

Phil M. said:

I assume you are referring to the UNIX visual editor. It does take some
practice. In my last job I used it a lot. We had some Sun Solaris
workstations. Haven't used it in a few years though. I leave that to the
UNIX jocks.

yes, *that* vi. I used it in college (as rarely as I could get away with),
then spent the next umpteen years in windowsland. Now I'm starting to play
with linux so I need to learn it again.

Quoted message said:

Quoted message said:

Sa: 10mi incl slightly hilly 10k (43:34, 7F, 1F40, not a PR but not a
PW either)

First female 40 and you're not satisfied? ;-)

2nd, actually; I goofed with the 1F40 above. The two top female finishers
(37:XX and 38:01) were both over 40. After they took 1st OA and 1st
masters, the AG awards went to us also-rans :-)

Karen
--
live! vicariously!

Mon 1:00 11k 7mi 77%HR Endurance on roads. Very windy.

Tue 0:50 9k 6mi 71%HR Easy on roads. Very windy.

Wed am 0:59 10k 6mi 72%HR Easy on riverside. Windy
pm 0:51 10k 6mi 82%HR Roads around stadium. Acceln. to HM pace.

Thu 0:00 Unplanned rest.

Fri 0:00 Planned rest.

Sat 0:57 12k 8mi 84%HR Roads near home. Acceln. to 10k+ pace.

Sun 2:11 25k 16mi 79%HR Long run round local lake.
______________________
6:50 78k 48mi

Mon 1:00 11k 7mi 77%HR Endurance on roads. Very windy.

Tue 0:50 9k 6mi 71%HR Easy on roads. Very windy.

Wed am 0:59 10k 6mi 72%HR Easy on riverside. Windy
pm 0:51 10k 6mi 82%HR Roads around stadium. Acceln. to HM pace.

Thu 0:00 Unplanned rest.

Fri 0:00 Planned rest.

Sat 0:57 12k 8mi 84%HR Roads near home. Acceln. to 10k+ pace.

Sun 2:11 25k 16mi 79%HR Long run round local lake.
______________________
6:50 78k 48mi

Super bowl party excess, promptly caught some nasty flu, then severe
backache, then severe neckache (little sleep possible) culminating in two
sorry-ass training weeks with a couple of jogs, several walks, and one bike
ride. Whatever form is gone now. On the plus side, didn't eat much for about
a week so lost a bit of weight. Still feeling like death warmed over.

-Tony

joe positive said:

yes, *that* vi. I used it in college (as rarely as I could get away with),
then spent the next umpteen years in windowsland. Now I'm starting to play
with linux so I need to learn it again.

If you're using linux, I strongly recommend using vim (though some
distributions actually ship it as the default vi implementation)

vim features that I use a lot:
syntax coloring
keyword completion (^N)
"visual" mode (highlight blocks of text to cut and paste)
unlimited undo (very handy when you accidently hit caps-lock!)
thats about all I can think of now.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/